Did you know less than 5% of adults do 30 minutes of activity each day?

Yep, that’s a fact!

Less than 5% of us get 30 minutes of physical activity a day. Well, it does make sense when you factor in that the majority of individuals work at a desk all day, commute home either by car, bus or train, go home and eat dinner, watch tv then head to bed. Wake up, repeat.

Sound familiar?

Getting 30 minutes of activity a day doesn’t have to be a task. If you have 30 minutes to carve out of your day for physical activity, perfect! If not, that’s ok too. You know why? Doing 10 minutes of exercise three times a day is just as beneficial as the one 30 minute session.

Great news!

How do you get 30 minutes of physical activity a day?

1. Move whenever you can. At lunch, take a quick walk. Have stairs, take those instead of the elevator. Whatever gets you moving.

2. find a buddy. Studies have shown that when you have a buddy system you’re more likely to stick to working out, or an exercise program. Plus its more fun that going it alone.

3. Join a walking club. Some communities have an app such as Nextdoor where neighbors can connect. I started a walking group in my neighborhood. Anyone that joins the group can reach out and set up a time and place to walk. Plus its a great way to meet new friends.

4. Find your motivation. Could be a Zumba class, maybe an online challenge. Whatever works to keep you motivated and wanting to get in that physical activity.

Remember, like I said earlier, physical activity doesn’t mean a workout. Focus on what gets you moving to reap the benefits of exercise.

Not sure what mini workout you can do for 10 minutes that will make an impact. Try this for a full body mini workout:

12 squats - 3 sets

12 forward arm circles - 3 sets

12 reverse arm circles - 3 sets

12 lunges each side - 3 sets

12 crunches - 3 sets

rest 30 seconds between sets and 1 minute between exercises

This mini workout for abs:

12 crunches - 3 sets

12 flutter kicks each leg - 3 sets

12 Russian twists - 3 sets

12 alternating leg lifts - 3 sets

45 second plank

If you have a clothes hanger at home, um I mean treadmill, you can power walk for 10 minutes or break up that walk and add jumping jacks between 4 minute walks.

The variety of exercises is endless.

So to sum up, lets get moving by:

1. Aiming for 30 minutes of activity a day or

2. 2-3 mini workouts a day

3. Get a buddy

4. Seek out your motivation

5. Look for a variety of workouts or any activity to get you going!

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